Safe shakes for pregnancy & breastfeeding moms
Pregnancy is an important time to eat well and nourish yourself and your baby. A FAQ I receive from moms-to-be is if you can continue to drink your favourite shake while pregnant or breastfeeding. Or feed it to your child?
Watch my video above for more information. Here’s a quick summary:
Avoid
1) Artificial Sweeteners
2) Soy (max 1 serving a day)
3) Rice-based smoothies (due to arsenic)
4) Herbs (can mimic drugs: natural doesn’t equal safe!)
Better options:
To your smoothies add: Yogurt (6g per half cup) and milk (9g per cup) = 16g
1) Egg whites (use pasteurized!): 4g protein for one. ¼ cup =7g
2) Skim milk powder: 1/3 cup = 8g protein, 28% DV calcium
3) Hemp hearts: 3 Tbsp = 10g protein
4) Chia 1 Tbsp = 2g
5) Red lentils: cooked 3 Tbsp = 3g protein, 3g fibre
6) Nut butter: 1 Tbsp = 3g protein, 100 cals
Pre-made alternatives:
Plain Whey powder, collagen powder, Manitoba Harvest Hemp Protein Smoothie (16g protein per 4 Tbsp serving). Add to 1cup milk and have your extra 25g.
Basic Green Smoothie
15-20g protein, depening on your add-in
Equipment
- blender
Ingredients
- 1 cup milk
- 1 small ripe banana
- 1/2 cup spinach
- 1/2 cup ice
- Protein add-in hemp hearts, skim milk powder or egg yolks
Instructions
- Place all the ingredients in a blender and puree until smooth.
Green Lentil Power Smoothie: http://www.lentils.ca/recipe/green-lentil-power-smoothie/
(make this with milk instead of water to increase the protein even more)
Chocolate Nut Butter Banana Smoothie
This recipe contains 21g protein: note, this one is higher calories, and better for those pregnant/postpartum moms struggling to get in enough food
Equipment
- blender
Ingredients
- 1/2 cup 2% chocolate milk
- 1/2 cup whole milk
- 1 ripe banana
- 2 tbsp smooth nut butter
- 1/2 cup plain yogurt
- ice as desired
Instructions
- Blend all ingredients together in blender.
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